Skillet fish with lemon tarragon butter (Keto fish)

 

Makes 2 servings

• 2 teaspoons butter, melted
• 4 teaspoons lemon juice
• ½ teaspoon grated lemon peel
• ¼ teaspoon prepared mustard
• ¼ teaspoon dried tarragon
• Pinch of salt
• 2 lean white fish fillets (4 ounces each) (Cod, orange roughy, flounder, haddock, halubut and sole can be used.), rinsed and patted dry
• ¼ teaspoon paprika

1. Combine butter, 2 teaspoons lemon juice, lemon peel, mustard, tarragon and salt in small bowl, mix well.
2. Spray 12-inch nonstick with nonstick cooking spray ; heat over medium heat.
3. Drizzle fish with remaining 2 teaspoons lemon juice, sprinkle one side of each fillet with paprika.
4. Place fish in skillet, paprika side down, cook 3 minutes ; gently turn and cook 3 minutes longer or until fish is opaque in center and begins to flake whentested with fork.
5. Top with butter mixture.

Per serving

• 125 calories
• 3 g total fat
• 1 g carbs
• 0 g net carbs
• 1 g dietary fiber
• 22 g protein

BON APPÉTIT

Pan-seared tuna with spicy horseradish sauce (Keto fish)

 

Makes 4 servings

• ½ cup sour cream
• 1 tablespoon water
• 2 tablespoons prepared horseradish
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• ½ teaspoon dried rosemary
• ½ teaspoon salt
• 4 fresh tuna steaks (4 ounces each), rinsed and patted dry
• 2 teaspoons steak seasoning blend
• 2 tablespoons chopped parsley

1. For sauce, combine sour cream, water, horseradish, mustard, garlic, rosemary and salt in small bowl, set aside.
2. Sprinkle both sides of tuna with steak seasoning blend, pressing to adhere.
3. Coat grill pan with nonstick cooking spray, heat over medium-high heat ; cook tuna 1½ minutes on each side. (Do not overcook or tuna will be tough and dry.)
4. Remove from pan, served topped with chopped parsley and sauce.

Per serving

• 200 calories
• 6 g total fat
• 3 g carbs
• 3 g net carbs
• 0 g dietary fiber
• 29 g protein

BON APPÉTIT

Forty-clove chicken filice (Keto poultry)

 

Makes 4 servings

• ¼ cup olive oil
• 1 cut-up whole chicken (about 3 pounds)
• 40 cloves garlic, peeled (about 2 heads)
• 4 stalks celery, thickly sliced
• ½ cup dry white wine
• ¼ cup dry vermouth
• Grated peel and juice of 1 lemon
• 2 tablespoons finely chopped fresh parsley
• 2 teaspoons dried basil
• 1 teaspoon dried oregano
• Pinch of red pepper flakes
• Salt and black pepper

1. Preheat oven to 375F.
2. Heat oil in Dutch oven ; add chicken and cook until browned on all sides.
3. Add garlic, celery, wine, vermouth, lemon juice, parsley, basil, oregano and red pepper flakes ; mix well.
4. Sprinkle with lemon peel and seson with salt and pepper.
5. Cover and bake 40 minutes ; remove cover and bake another 15 minutes or until chicken is cooked through (165F).

Per serving

• 400 calories
• 22 g total fat
• 13 g carbs
• 11 g net carbs
• 2 g dietary fiber
• 34 g protein

BON APPÉTIT

Balsamic grilled pork chops (Keto meat)

 

Makes 2 servings

• 2 tablespoons balsamic vinegar
• 2 tablespoons soya sauce
• 1 teaspoon Dijon mustard
• Pinch of red pepper flakes
• 2 boneless pork chops, trimmed of fat (4 ounces each)

1. In a small bowl, combine vinegar, soya sauce, mustard and red pepper flakes ; stir until well blended and reserve 1 tablespoon marinade in refrigerator until needed.
2. Place pork in large resealable food storage bag ; pour remaining marinade over pork, seal bag, turn to coat and refrigerate 2 hours or up to 24 hours.
3. Spray grill pan with nonstick cooking spray ; heat over medium-high heat.
4. Remove pork from marinade, discard marinade ; cook pork 4 minutes on each side or until just slightly pink in center.
5. Place on plates ; top with reserved 1 tablespoon marinade.

Per serving

• 180 calories
• 5 g total fat
• 4 g carbs
• 3 g net carbs
• 1 g dietary fiber
• 26 g protein

BON APPÉTIT

Pork roast with Dijon tarragon glaze (Keto meat)

 

Makes 4 servings

• ¼ cup chicken or vegetable broth
• 2 tablespoons Dijon mustard
• 2 tablespoons lemon juice
• 1 teaspoon fresh tarragon
• 1½ to 2 pounds boneless pork loin roast, trimmed
• 1 teaspoon paprika
• ½ teaspoon salt
• ½ teaspoon black pepper

Slow cooker directions

1. For glaze, combine broth, mustard, lemon juice and tarragon in small bowl.
2. Sprinkle roast with paprika, salt and pepper.
3. Place roast in slow cooker ; spoon glaze evenly over roast.
4. Cover and cook on LOW 6 to 8 hours or on HIGH 3 to 4 hours.
5. Remove roast from slow cooker ; let stand 15 minutes before slicing.

Per serving

• 170 calories
• 6 g total fat
• 2 g carbs
• 1 g net carbs
• 1 g dietary fiber
• 25 g protein

BON APPÉTIT

Cheesy brocoli soup (Keto)

 

Makes 2 servings

• ½ teaspoon olive oil
• ¼ cup finely chopped onion
• 1 cup chicken broth
• 3 cups small brocoli florets
• ½ cup whipping cream
• Pinch of Cayenne pepper
• 2 ounces cubed cheddar cheese
• ¼ cup sour cream
• Pinch of salt

1. Heat oil in medium saucepan over medium-high heat ; add onion and cook 4 minutes or until translucent.
2. Add broth and bring to a boil ; ad brocoli and return to a boil.
3. Reduce heat to low, cover and simmer 5 minutes or until brocoli is tender.
4. Whisk in whipping cream and Cayenne pepper ; remove from heat and stir in cheese until melted.
5. Stir in sour cream and salt.

Per serving

• 400 calories
• 34 g total fat
• 12 g carbs
• 9 g net carbs
• 3 g dietary fiber
• 11 g protein

BON APPÉTIT

Asian fish stew (Keto)

 

Makes 6 servings

• 8 to 10 dried black Chinese mushrooms
• ¼ cup soya sauce
• 2 tablespoons Chinese rice wine
• 1 teaspoon chopped fresh ginger
• Black pepper
• 8 ounces medium shrimp, peeled and deveined
• 8 ounces halibut cubed
• 1 tablespoon vegetable oil
• 2 cloves garlic, chopped
• 2 cups diagonally sliced bok choy
• 1½ cups diagonally sliced nappa cabbage
• 1 cup brocoli florets
• 2 cups vegetable broth
• ½ cup bottled clam juice or water
• 2 green onions with tops, sliced

1. Place mushrooms in medium bowl, cover with warm water ; soak 20 to 40 minutes or until soft.
2. Cut off and discard stems ; cut caps into thin slices and set aside.
3. In a small bowl, whisk soya sauce, rice wine, ginger and pepper until well blended ; add shrimp and halibut and marinate at room temperature 10 minutes.
4. Meanwhile, heat oil in Dutch oven or large saucepan over medium-high heat ; add garlic, cook 3 to 5 minutes until softened.
5. Stir in bok choy, cabbage and brocoli.
6. Drain seafood, reserving marinade.
7. Pour prepared vegetable broth, clam juice and reserved marinade into Dutch oven ; bring to a boil over high heat.
8. Reduce heat to low and simmer 5 to 10 minutes until vegetables are crisp-tender ; add seafood and mushrooms and simmer 3 to 5 minutes until shrimp are opaque and fish flakes easily when tested with fork.

Per serving

• 160 calories
• 4 g total fat
• 12 g carbs
• 9 g net carbs
• 3 g dietary fiber
• 18 g protein

BON APPÉTIT